CrossFit Barwon – CrossFit
Gymnastics
Deficit Handstand Push-ups (1 RM, strict or kipping)
weighted RIng pushups (1 rm)
Bench Press (1 rm)
Conditioning
Metcon (AMRAP – Reps)
EMOM x 24
1) GHD sit ups x 20
2) HS walk x 15 m
3) Hip extensions x 25
4) Pistols x 10
Warm-up
Shoulders (No Measure)
EDWU
2 rounds
10 Kettlebell swings
5 Arm bars per side
5 Tall kneeling Halo per side
5 Half kneeling Kettlebell bottoms up press per side
5 Windmill per side
5 Kettlebell snatch per side